Difference between revisions of "Altitude Training Approaches"
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By moving to altitude, you are exposed to lower oxygen all the time. While this approach can have a good effect on altitude acclimatization, it makes training much harder. Therefore the benefit of altitude on increased red blood cell count are offset by the reduced ability to train hard. There is also evidence that LHTH reduces muscle mass<ref name="muscle"/>. | By moving to altitude, you are exposed to lower oxygen all the time. While this approach can have a good effect on altitude acclimatization, it makes training much harder. Therefore the benefit of altitude on increased red blood cell count are offset by the reduced ability to train hard. There is also evidence that LHTH reduces muscle mass<ref name="muscle"/>. | ||
==Live High, Train Low== | ==Live High, Train Low== | ||
| − | Sleeping at altitude produces the increase in red blood cells, and training at low altitude provides optimum training benefits. This effect can be achieved by literally living at a high altitude and | + | Sleeping at altitude produces the increase in red blood cells, and training at low altitude provides optimum training benefits. This effect can be achieved by literally living at a high altitude and traveling to a lower level to train. However, this approach is also possible by using a hypoxia generator to reduce the level of O<sub>2</sub> in a tent. The downside to an altitude tent is that the quality of sleep can be degraded even more than living at altitude and the equipment is expensive. |
| + | ==Intermittent Hypoxic Exposure== | ||
| + | IHE uses lower O<sub>2</sub> concentrations than LHTH or LHTL, but for shorter periods. Typical regimes are 5 min hypoxia + 5 min normal air, repeated 6 times. See [[Intermittent Hypoxic Exposure]] and [[Intermittent Hypoxic Exposure 101]]. | ||
==Intermittent Hypoxic Training== | ==Intermittent Hypoxic Training== | ||
| − | IHT uses | + | IHT uses O<sub>2</sub> similar to IHE, but unlike IHE exercise is undertaken while exposed to the low O<sub>2</sub> concentrations. This tends to significantly compromise training quality. |
==Summary== | ==Summary== | ||
{| {{table}} | {| {{table}} | ||
| Line 14: | Line 16: | ||
| LHTH||Easy if you live at altitude||Reduced training benefits, loss of muscle mass | | LHTH||Easy if you live at altitude||Reduced training benefits, loss of muscle mass | ||
|- | |- | ||
| − | | LHTL||No detraining | + | | LHTL||No detraining unlike LHTH, no extra time taken like IHT||Requires travel or altitude tent |
|- | |- | ||
| − | | | + | | IHE||No sleep issues like LHTL, No detraining unlike LHTH, equipment cheap||Takes time (~1 hour/day) where activity is limited |
| + | |- | ||
| + | | IHT||No sleep issues like LHTL||Detraining as with LHTH, equipment varies and requires a treadmill for runners | ||
|} | |} | ||
==See Also== | ==See Also== | ||
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* [[Comparison of Altitude Training Systems]] | * [[Comparison of Altitude Training Systems]] | ||
* [[Book Review – Altitude Training and Athletic Performance]] | * [[Book Review – Altitude Training and Athletic Performance]] | ||
| − | * [[Intermittent Hypoxic | + | * [[Intermittent Hypoxic Exposure]] and [[Intermittent Hypoxic Exposure 101]] |
* [[AltoLab]] | * [[AltoLab]] | ||
==References== | ==References== | ||
Revision as of 16:13, 15 July 2011
A comparison of various approaches to altitude training.
Contents
1 Live High, Train High
By moving to altitude, you are exposed to lower oxygen all the time. While this approach can have a good effect on altitude acclimatization, it makes training much harder. Therefore the benefit of altitude on increased red blood cell count are offset by the reduced ability to train hard. There is also evidence that LHTH reduces muscle mass[1].
2 Live High, Train Low
Sleeping at altitude produces the increase in red blood cells, and training at low altitude provides optimum training benefits. This effect can be achieved by literally living at a high altitude and traveling to a lower level to train. However, this approach is also possible by using a hypoxia generator to reduce the level of O2 in a tent. The downside to an altitude tent is that the quality of sleep can be degraded even more than living at altitude and the equipment is expensive.
3 Intermittent Hypoxic Exposure
IHE uses lower O2 concentrations than LHTH or LHTL, but for shorter periods. Typical regimes are 5 min hypoxia + 5 min normal air, repeated 6 times. See Intermittent Hypoxic Exposure and Intermittent Hypoxic Exposure 101.
4 Intermittent Hypoxic Training
IHT uses O2 similar to IHE, but unlike IHE exercise is undertaken while exposed to the low O2 concentrations. This tends to significantly compromise training quality.
5 Summary
| Type | Pros | Cons |
| LHTH | Easy if you live at altitude | Reduced training benefits, loss of muscle mass |
| LHTL | No detraining unlike LHTH, no extra time taken like IHT | Requires travel or altitude tent |
| IHE | No sleep issues like LHTL, No detraining unlike LHTH, equipment cheap | Takes time (~1 hour/day) where activity is limited |
| IHT | No sleep issues like LHTL | Detraining as with LHTH, equipment varies and requires a treadmill for runners |
6 See Also
- Altitude Training
- Comparison of Altitude Training Systems
- Book Review – Altitude Training and Athletic Performance
- Intermittent Hypoxic Exposure and Intermittent Hypoxic Exposure 101
- AltoLab
7 References
- ↑ http://www.hypoxico.com/images/pdfs/Response_of_skeletal_muscle_mitochondria_tohypoxia_Hoppel.pdf Response of skeletal muscle mitochondria to hypoxia
